Did you know that it takes more than just calcium to build strong bones? To absorb and retain enough calcium in your bones, you need a combination of nutrients. Besides eating calcium-rich foods, be sure to get the following nutrients in your diet:
Nutrients that Build Strong Bones
Vitamin D3: Vitamin D is necessary for strong bones and muscles. Without Vitamin D, our bodies cannot effectively absorb calcium, which is essential to good bone health. Studies show that lower levels of vitamin D result in lower bone density and can impact bone health1,2. Vitamin D helps prevent conditions like osteopenia, osteoporosis, and other bone diseases3.
Magnesium: Optimal levels of magnesium help to convert vitamin D to its active D3 form, which promotes calcium absorption in the body4. An observational study on over 70,000 women found that those with a daily intake of 400mg of magnesium had 2-3% higher bone density than those who got only 200mg from the diet5.
Vitamin K: Vitamin K plays an important role in keeping calcium in your bones and out of your arteries. This fat-soluble vitamin is required to activate osteocalcin, an important protein secreted by osteoblasts, the body’s bone-building cells. When vitamin K2 is activated, osteocalcin can draw calcium into the bones where osteoblasts then incorporate it into the bone matrix6. Studies show that vitamin K helps in bone formation and reduce the risk of fractures in postmenopausal women who are at risk for osteoporosis7.
It’s also important to include foods that provide nutrients like boron, phosphorus, zinc, potassium, and manganese.
If you’re not getting the recommended amount from food alone, you may need to complement your diet by taking supplements. NATURELO’s Bone Strength supplement contains calcium from algae, vitamin C from organic acerola cherries, plant-sourced vitamin D3 from lichen, magnesium, vitamin K, boron, and potassium.
1. Threshold Effects of Vitamin D Status on Bone Health in Chinese Adolescents With Low Calcium Intake, 2015 Dec;100(12):4481-9. doi: 10.1210/jc.2015-2849. Epub 2015 Oct 14
2. Low vitamin D, and bone mineral density with depressive symptoms burden in menopausal and postmenopausal women, 2015 Jul-Sep;6(3):108-14. doi: 10.4103/0976-7800.165590
3. Vitamin D deficiency: a worldwide problem with health consequences, 2008 Apr;87(4):1080S-6S
4. Bone demineralization and impaired mineral metabolism in insulin-dependent diabetes mellitus. A possible role of magnesium deficiency, 1989 Jun;43(5-6):405-14
5. Magnesium intake, bone mineral density, and fractures: results from the Women’s Health Initiative Observational Study, 2014 Apr;99(4):926-33. doi: 10.3945/ajcn.113.067488. Epub 2014 Feb 5
6. Osteocalcin: the vitamin K-dependent Ca2+-binding protein of bone matrix, 1986;16(3-4):258-72
7. Vitamin K in the treatment and prevention of osteoporosis and arterial calcification, 2005 Aug 1;62(15):1574-81